Wed 4/23/08

Had some things to do around the house on Tues so I made it an off day. The hands probably needed it anyway. Today I did some more sledge work. 3 sets a piece for sledge twist, over head lever, front lever, and rear lever. About 3 or 4 reps/set. I also ripped 35 cards and bent a white and green nail. I tried that damn yellow nail again and even braced it on my leg. Put a little bend in it but still not closed. I'll get it one day.

Mon 4/21/08

Just a grip day today. I had some time at work so I did some vertical hex pinches(up to 35LBS) and some plate pinches(3-10's and 2-25's). I also did worked the COC#2 a bit. It's getting closer but still not there. When I got home it was more bending. Bent 5 whites in varios ways and 2 greens with my strong style. I know I should have layed off but I tried the yellow again. It turned out to be some ISO work. Just can't get it yet.

Sat 4/19/08 and Sun 4/19/08

Saturday

Kendra and I moved into our new house today. It was a long time coming but we finally made it. I figured I better get some training in before we started. Here's how it went.

-Snatch vo2max(15 sec) 16KGx8 40sets
Felt good for the second time back at it. Next time will be 50 sets and then I tackle the 20KG.

-2KB Windmill 28/28KGx5/5 4sets
I know I say it every time but I love this move. It keeps feeling stronger.

To end the session I did some sledge twists and front levers. I also got my bag of nails so I bent one of the white nails. I know that's not much but it's fun and encouraging to get it on the first try. That's all for today. Now it's time to move.

Sunday

This was a fun one. I was a little tender from all the moving on Sat(lots of stairs) but still wanted to do some grip work. I warmed up with some sledge twists and attempts at the COC#2. The COC#2 needs some work its close but not touching. Now came the fun stuff. I started with card ripping. One attempt and I got 30 cards. Next I did some bending. I bent 3 white nails in 3 different styles. All of them felt good. After that I grabbed a green and tried with my strongest style which is index to pinkie so far. Since that felt so good I decided to try the yellow. Here's where I got stuck. I think I was pretty fried by now but it is probably to much nail for me right now. I can't explain how fun this is. Two days and I'm hooked.

Thurs 4/17/08

-2KB Swing 32/32KGx5,10,15 3rounds
Was going to do one or two more rounds but my hips were losing the snap.

-1KB Bottom Up Press 24KGx1 6sets
These were much harder than I thought they would be. My right side was a lot weaker than my left. I guess I need to do more of these.

-Sledge Twist 10LBSx1/1 1set
10LBSx2/2 3sets

-Sledge Front Lever 10LBSx5/5 1set
First time for these. They felt alright but like everything else, need work

I also tried ripping cards tonight. Got through 20 and then 25 but got stuck on 30. I think my hands were kinda fried by the last attempt but not bad for the first time. Can't wait for my nails to arrive.

Wed 4/16/08

Got in the Super Joints series and some grip work at work today.

-Vertical Hex DB Pinch 25,30,35x1/1
Went up and down the ladder for 3 sets

-Plate Pinch
3 - 10LBSx1/1
2 - 22LBSx1/1
Just seeing if I could get this.

All the lifts were done as high as I could lift my hand from the ground then back down. Also got multiple low rep sets of the COC #1 gripper and a pony clamp with thumb and 2 fingers throughout the day.

Tues 4/15/08

Had to get a quick one in today. Here's how it went.

-Pull Up 45LBSx1 6sets

-Rear Sledge Lever 10LBSx10/10 3sets

-Upside Down KB Pinch 12KGx3/3(alt hands) 3sets

-Clean+Jerk 24/24KGx6 3sets
Cool move but still new to me. Cotter's Encyclopedia of KBs will come in handy on this one.

-Sledge Toss(hand/hand) 10LBSx30 3sets

I have enjoyed the extra grip work in the last 2 sessions. I should be getting my bag of nails and COC #2 in a couple days, as well as, a set of 28KG bells. Good week for Carl!

Sat 4/12/08

Switched some things up and added some grip work at the end. Here's how it went.

-Snatch vo2max(15 sec) 16KGx7 50sets
I'll move to 8 reps next time. When I get 50 sets of that I will move to 20KG.

-2KB Windmill 32/32KGx3/3 5sets
Love this move. This was the first time I went this heavy and it really forced me to stay tight throughout the move.

Here's where the grip work came in. It was different for me and kinda fun. Working the grip really forces you to keep the entire body tense. I alternated the 2 moves.

-Sledge Twist/Elbow at 90 10LBSx1/1/1/1 3sets

-Vertical Hex DB Pinch Hold 12/12LBSx1min 3sets

This is the change I needed in my training. I also ordered the bag of nails from IronMind. A couple weeks of grip work and I will try and add some bending in the mix.